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man... squatting with rambo knife... is the secret to vert success... LOL.
at first i thought it was your celphone or something!... haha!
but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!
sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
Hi i'm new here and this is my first replie. (sry for my poor english)
I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!
The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.
Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!
I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.
The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.
End result: hip movement have highest priority in sprinting/ SLRJ for me
calv movement have second highest.
new squat stim:
while naked outside, after unracking the new PR weight, someone unleashes the mosquitos/bee swarm right as you you hit depth.
level-7.
That, or they release a death-sentenced gay rapist behind you when you're at the ... bottom so to speak.
Do it NAO!
I remember the worst... it was that slow guy that jumped like 4 inches for the rebound jump.
REA SQUATS:
4x3@143
-Great , real freefall!
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion , was jumping a couple of inches off the ground!
Thanks for the props, guys!
Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.
EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.
COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).
did a timed interval thing today.
30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)
then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical
just to switch things up.
all together i did 5.5 miles
plan on doing another hour of cardio later tonight, and some back n arm work
doin that 3 superset of 3 exercises, each done to failure/near failure was tough.
ha, i dunno wat to say really, at the end of the workout, i had to sit/lie for abit, and almost felt like retching.
but i liked it. mayb once in awhile. i dunno. HAHA!
SST is where it all started for me.. Adarq makes it alot easier to understand for people though.. You think super training is worth getting or is all the available info just composed into the book? still getting the book but curious to what you think?
